Opinion Cheap meal ideas for foodies on a budget: 7-day plant-based meal plan

Feeling the pressure of the cost-of-living crisis? You’re not alone — and we’re here to reassure you that eating plant-based doesn’t have to break the bank! In fact, some of the most affordable ingredients on the planet (including beans, rice, pasta, potatoes, and oats) are naturally plant-based.

And when you combine these low-cost staples with simple, flavour-packed recipes? You’ve got yourself a whole week of cheap meal ideas that are delicious, fuss-free, and can help you save some extra cash.

This budget plant-based meal plan offers a delicious selection of hearty breakfasts, speedy lunches, comforting dinners, and affordable snacks, all made with simple, wholesome ingredients you can pick up cheaply at your local supermarket. 

No fancy appliances or hard-to-find specialty products — just affordable everyday staples turned into some seriously satisfying meals. 

Your budget menu for the week is officially sorted! ✅

Monday

Breakfast: Banana & Raspberry Oat Muffins

Soft, fruity, and naturally sweet, these muffins are made with pantry basics like oats, bananas, and frozen raspberries. They’re perfect for batch-baking, freezing, or grabbing on the way out the door — all for under just a few dollars a serve. 

Lunch: Mushroom Shawarma Wraps 

Sautéed mushrooms tossed with smoky spices, tucked into warm wraps with crispy fresh veg? You can’t go wrong. This recipe delivers big flavour without the big price tag.

Dinner: Lentil Shepherd’s Pie 

Featuring a hearty ‘mince’ of simmered veggies and lentils, and topped with a fluffy layer of mashed potato, this plant-based shepherd’s pie is the definition of easy comfort food — affordable, filling, and perfect for stocking up your fridge with leftovers.

Snack: Dark Chocolate Truffles 

Made with a melt-in-your-mouth blend of vegan chocolate, coconut cream, and rich peanut butter, these dark chocolate truffles are ridiculously quick to whip up, and are bound to disappear just as quickly… Be warned! 

Tuesday

Breakfast: Chai-Spiced Porridge 

A warm bowl of oats infused with chai spices, caramelised apple, and toasted coconut — how can you go wrong? Top tip: This budget breakfast gives you even more nutritional bang for buck if you add a tablespoon of chia seeds or flaxmeal to the mix.

Lunch: Mediterranean Bowl 

What better way to eat the rainbow (cheaply!) than with a colourful veggie bowl? This Mediterranean-inspired meal features quinoa, pomegranate, and fresh herbs alongside cucumber, olives, and cherry tomatoes — with protein-packed hummus and a creamy tahini dressing to tie it all together. 

Dinner: Veggie-Packed Mee Goreng 

This quick, wok-style noodle dish is bursting with sweet-savoury sauce and the crunch of stir-fried veggies. Throw in whatever veggies you need to use up — it’s cheaper (and faster!) than ordering takeaway. 

Snack: Carrot Cake Bliss Balls 

Carrot cake, but make it healthy! These sweetly spiced, cashew-based bites are made from just a few simple ingredients (including grated baby carrots and juicy dried currants) and are ideal for lunchboxes and snack cravings. 

Wednesday

Breakfast: Blueberry & Coconut Oat Bake 

Just mix, bake, and eat all week. The frozen berries keep it budget-friendly, while coconut adds a hint of decadence.

Lunch: Chickpea ‘Tuna’ Salad 

The internet-famous chickpea ‘tuna’ salad strikes again — creamy, tangy, protein-rich, and ready in minutes. Serve on toast or in a wrap, topped with fresh, crispy lettuce. 

Dinner: TVP Spaghetti Bolognese

Textured Vegetable Protein (also called TVP) is one of the cheapest and most nutrient-dense plant proteins available, and absolutely shines in traditionally ‘beefy’ dishes. This recipe uses TVP to recreate the juicy bite of spaghetti Bolognese — just without the meat, and for a fraction of the price!

Snack: Roasted Cauliflower Dip 

Creamy, smoky, and made from a humble head of cauliflower — this quick and easy dip pairs beautifully with veggie sticks or crackers for a cheap yet sophisticated snack.  

Thursday

Breakfast: Smoky Beans on Toasted Sourdough 

Fancy baked beans on toast? Yes please. This hearty, flavour-rich breakfast is simple, savoury, and endlessly satisfying — even more so because of how cheap it is!

Lunch: Easy Veggie Fried Rice 

Leftover rice? Frozen veggies? You’re already halfway there! This dish is proof that cheap ingredients can still taste incredible. 

Dinner: One-Tray Dinner Bake 

Marinated Brussels sprouts, sweet potato, green beans, tofu, and chickpeas come together like a dream in this low-cost, no-fuss meal. Minimal prep, minimal dishes, maximum flavour.

Snack: Vegan Banana Bread 

Who doesn’t love a classic slice of buttered banana bread? Perfectly soft and fragrant, this recipe is ideal for using up those “oops, I forgot about these” spotty bananas. 

Friday

Breakfast: Vegan ‘Eggs’ Benny 

Creamy cashew hollandaise + crispy sourdough + seasoned tofu = a café classic, reinvented with affordable ingredients. (Hot tip: Black salt is your go-to spice for recreating ‘eggy’ flavour!)

Lunch: Parsley Hemp Pesto Noodles 

This fresh, vibrant pesto is made with parsley, hemp seeds, garlic, and lemon, paired with udon noodles instead of spaghetti for a slight twist on classic pesto pasta. 

Dinner: Shredded Tofu Tacos 

Ah, tofu: The true plant-based MVP for making high-protein meals on a budget! Shredded, seasoned, and pan-fried until aromatic and golden, this delightfully cheap taco filling makes for a crowd-pleasing Friday night dinner. 

Snack: Healthy Oat Cookies 

Made from oats, flour, plant milk, and a few other basic ingredients, these cookies are chewy, sweet, and budget-friendly. 

Saturday

Breakfast: Crispy Potato Rosti with Tomato Salad & Avocado 

A golden, crunchy potato rosti topped with fresh cherry tomatoes, basil leaves, and avocado. Proof that even the simplest and most affordable ingredients can yield indulgent results!

Lunch: Soba Noodles with Smashed Cucumber & Sesame 

This summery soba noodle salad is light, refreshing, and ready in minutes — and the ingredients themselves are just as light on your grocery bill.

Dinner: Upside-Down Puff Pastry Pizza 

A clever, budget–friendly twist on a takeaway staple. In this recipe, the toppings go under the pastry before baking in the oven, only to be flipped and dolloped with basil pesto after cooking.

Snack: Passionfruit Loaf Cake

This soft, fruity loaf feels like a bakery-made treat, but actually uses pretty simple pantry staples, plus one fresh passionfruit — or the canned stuff if you want an even cheaper option!

Sunday

Breakfast: Classic Vegan Pancakes 

The perfect Sunday breakfast: Fluffy, golden pancakes made from basic ingredients you likely already have in your pantry. For extra nourishment, add fresh fruit and a sprinkle of hemp seeds on top!

Lunch: Creamy Spanish Mushrooms 

Silky and savoury, these mushrooms are simmered with garlic, smoked paprika, maple syrup, and a touch of cashew cream. Serve with toasted ciabatta for an inexpensive, restaurant-worthy lunch. 

Dinner: Chickpea Massaman Curry 

Featuring tender chickpeas in a rich, aromatic sauce alongside potatoes, green beans, and capsicum, this peanutty plant-based Massaman is pure comfort in a bowl — not to mention incredibly affordable. 

Snack: Peanut Butter-Filled Jujubes (red dates!) 

Naturally sweet, chewy, and surprisingly easy to make at home, these nut-butter-filled jujubes are a fun, budget-friendly treat to end the week. 

Ready to eat well and save money? 

And there you have it — a full week of nutritious plant-based meals that are simple to cook, easy on your budget, and packed with flavour! Feel free to swap meals around, double up on your favourites, or batch-cook a few dishes to make the week feel even easier. 

These cheap yet cheerful recipes are proof that eating plant-based on a budget is anything but boring — plus, it’s good for your wallet and your health. Happy saving (and snacking)!

Keen to sink your teeth into even more cheap meal ideas? Browse our favourite budget-friendly dinners and freezer-friendly recipes — all super low-cost but packed to the brim with plant-based flavour!